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Friday March 10, 2017

Open Workout 17.3!!!

By |March 9th, 2017|WOD|Comments Off on Friday March 10, 2017

Thursday March, 9 2017

Goat Day
Rotating EMOM x 15
minute 1: Goat 1
minute 2: Goat 2
minute 3: Goat 3

Tabata Hip Extension
Tabata Sit-up

By |March 8th, 2017|WOD|Comments Off on Thursday March, 9 2017

Wednesday, March 8, 2017

Strength: Bent Over Row
a. build to a heavy 5
b. 2 x 5 @ 90%
c. Tempo Bent Over Row 3 x 10 @ 40-50%
*rest 40 seconds between sets
**Tempo to be performed at 2 second descent, no pause, 2 second ascent, no pause at the top

Accessory: 2 Rounds For Quality
30 Second Reverse Flies
-30 second rest-
30 Second GHD […]

By |March 7th, 2017|WOD|Comments Off on Wednesday, March 8, 2017

Tuesday March 7, 2017

Teams of 2
For Time: 3 Rounds
50 Back Squats 185/135
75 Calorie Row
100 Double Unders
*squats can be taken from a rack, if necessary

By |March 6th, 2017|WOD|Comments Off on Tuesday March 7, 2017

Monday March 6, 2017

Gymnastics: 10 minutes to accumulate max strict HSPU and max strict Pull-ups. 
*3 attempts at each movement. Add reps from the 3 attempts a total score.
WOD
For Total Reps: AMRAP 10
15 Kettlebell Swings 70/53
10 Push Press 95/65
15 Box Jump Overs 24/20

By |March 5th, 2017|WOD|Comments Off on Monday March 6, 2017

Friday, March 3, 2017

OPEN WORKOUT 17.2
FRIDAY NIGHT LIGHTS 6pm!

By |March 2nd, 2017|WOD|Comments Off on Friday, March 3, 2017

Saturday February 25, 2017

AMRAP 25
500m row
40 Wallballs 20/14
40 Double Unders
30 Push Jerks 95/65
30 Box Jump Overs 24/20
20 Overhead Squats 95/65
20 Walking Lunge Steps, per leg

By |February 24th, 2017|WOD|Comments Off on Saturday February 25, 2017

Friday February 24, 2017

OPENS 17.1 WORKOUT!!! 

By |February 23rd, 2017|WOD|Comments Off on Friday February 24, 2017

Thursday February 23, 2017

5 Rounds, for max reps:
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Calorie Row
1:00 Rest

By |February 22nd, 2017|WOD|Comments Off on Thursday February 23, 2017

Wednesday February 22, 2017

CrossFit Total
At 0:00, Build to a 1 RM Back Squat
At 15:00, Build to a 1 RM Press
At 25:00, Build to a 1 RM Deadlift

By |February 21st, 2017|WOD|Comments Off on Wednesday February 22, 2017

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